Mesomorph Calorie Calculator

The Mesomorph Calorie Calculator estimates your daily calorie target based on gender, age, body composition, and activity level. This tool helps mesomorphs optimize their unique metabolism for better body composition results. Whether you are cutting fat, building muscle, or maintaining your weight, you can find your precise nutritional needs here. Unlock your natural athletic potential with a personalized macro plan.

Enter your age in years
Enter your height (in cm or ft/in)
Enter your weight (in kg or lbs)
Optional: Enter your body fat percentage for more accurate results
Preferred protein intake (grams per kg of body weight)

How Daily Calorie Target Is Calculated

Your Daily Calorie Target represents the total energy required to reach your specific fitness goals. We start by finding your Basal Metabolic Rate (BMR), which is the calories your body burns at complete rest.

If you do not provide a body fat percentage, we use the Mifflin-St Jeor Equation. This formula uses your total weight, height, age, and gender to estimate your metabolic baseline.

Mifflin-St Jeor: BMR = 10W + 6.25H - 5A + S

Where:

  • W = weight (kg), H = height (cm), A = age (years)
  • S = +5 for men, -161 for women

If you provide a body fat percentage, we switch to the Katch-McArdle Formula. This is more accurate for athletic builds because it calculates BMR based on your Lean Body Mass (muscle), ignoring passive fat weight.

Katch-McArdle: BMR = 370 + (21.6 × LBM)

Where:

  • LBM = Lean Body Mass (Weight × (1 - BodyFat%))

Finally, we multiply your BMR by your activity level to find TDEE, then adjust that number based on your goal. We subtract 500 calories for fat loss or add 300 for muscle gain. This creates a precise target to fuel your body composition changes.

What Your Daily Calorie Target Means

Your Daily Calorie Target acts as your personalized roadmap for body recomposition. It tells you exactly how much to eat to change how you look and perform.

Fat Loss: If your goal is to lose fat, aim for a target around 500 calories below your TDEE. This moderate deficit helps you shed weight while preserving your hard-earned muscle mass.

Muscle Gain: For building size, aim for a target roughly 300 calories above your TDEE. This surplus fuels growth without causing rapid fat gain.

Maintenance: To maintain your current physique, simply match your calculated TDEE to fuel your daily activities and recovery.

Important

While hitting your protein target is crucial, do not let your total calories drop too low, as this can slow your metabolism and hurt your performance in the gym.

This calculator is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

Monitor your weight and energy levels weekly. If you are not losing or gaining as expected after two weeks, adjust your daily intake by 100-200 calories.